More than Yoga and Fitness
GROW is more than just a well-rounded movement routine is key for maintaining heath. It’s your community based studio designed to help you prepare for birth by building strength, deepening softness, and finding your perinatal village. Please preregister via our schedule.
Why we do what we do
You wouldn't run a marathon without physically training, right?
The same is true for birth. Preparing your body (and mind) for the marathon of birth can result in a more comfortable pregnancy, smoother birth, and more straightforward recovery.
Once you become a GROW member you’ll begin receiving weekly videos sent to your inbox & full access to our content library. Through these classes plus weekly snack size educational videos you will learn more about hip mobility, ways to create more space in the pelvis, and breath work that you can use throughout your labor.
It doesn’t stop at birth…
You just had a baby and your body is in recovery mode. We’re here to support you through the first year as you reconnect with your body. We guide you through safe and supportive movements jut days after you give birth throughout the entire fourth trimester and beyond. Learn More about Your Body After Birth.
"Yoga for Birth Prep has been the best decision for my prenatal care. I took this class every week throughout my second and third trimester because I love the classes so much. I feel so confident in my body and ready to bring my baby into the world!"
Our Classes
Join us for yoga & fitness in our Burlington and Richmond studios - babies are welcome! We have mats and props to borrow, or feel free to bring your own. Please wear comfortable clothing and bring a water bottle. All studio classes are also live-streamed on Zoom.
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Prenatal Yoga
Strengthening & stress-reducing yoga for pregnant persons of all abilities.
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Yoga for Birth Prep
Create space and mobility for a smoother labor. Learn the WHY behind the way we are moving and how different poses shape the pelvis.
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GROW Strong: Postpartum Strength Training
6 week series with pelvic health PT/yoga teacher, Andrea Heelan of Renewal Physical Therapy, designed to build back functional strength after baby's arrival.
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Postnatal and Parents Yoga
Moderately-paced yoga with a focus on relieving aches and pains.
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Flow Yoga
An all-levels yoga flow class. Pregnant, non-pregnant, and postpartum friendly!
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Strength & Conditioning
Long holds and micro-movements to build strength.
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Weights and Core
Light resistance and high reps to build strength from the inside out.
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Babies, Tots , Preschoolers & Kids
Movement and music programs for babies, toddlers and kids.
We know life changes a lot during pregnancy & postpartum, so we offer a wide variety of membership options for every budget & schedule.
Postnatal
Postnatal and Parents Yoga
A flow yoga class that relieves shoulder and back pain, strengthens deep abdominal and pelvic muscles, and builds stamina and flexibility.
This class is appropriate for postpartum parents 6 weeks past delivery, or for parents/guardians with younger children (Sore shoulders/back and weakened abdominal strength don’t go away once the baby is crawling!) We begin the class with a short community check-in and often have volunteers in many classes to hold babies.
Offered in BURLINGTON: Mon. 5:45PM, Tues. 12:30PM, Wed. 12:30PM, Fri. 12PM, Sat. 10:30AM, Sun. 10:30AM
Offered in RICHMOND: Mon. 8:15AM, Tues. 5PM, Thurs. 5PM, Fri. 8:15AM, Sat. 9AM
Prenatal Yoga
A community-oriented flow class combining stretching, strengthening, and mindful connection to baby. We offer prenatal-specific information and modifications which are crucial for a pregnant person to practice during their pregnancy. as well as valuable information for birth preparation.
Pregnant students are welcome in all GROW classes, not just prenatal yoga.
Offered in BURLINGTON | Wednesday, 5:45PM
Offered in BURLINGTON | Combined with Postnatal/Parents | Thursday 12:30PM, Friday 12PM, Saturday 10:30AM, Sunday 10:30AM
Offered in RICHMOND | Mon. 8:15AM, Tues. 5PM, Thurs. 5PM, Fri. 8:15AM, Sat. 9AM (as Flow Yoga)
Prenatal
Yoga
Flow Yoga
This all levels flowing yoga class is pregnancy and postpartum friendly, however it is also open to the general public (meaning, you don't have to be pregnant or postpartum to attend!)
GROW’s Flow Yoga classes blend strengthening with stretching to create a balance in your body and mind. Class begins with short introductions where students can share their needs and requests. Babies and children are allowed in class.
Offered in RICHMOND: Mon. 8:15AM, Tues. 5PM, Thurs. 5PM, Fri. 8:15AM, Sat. 9AM
GROW Strong: Postpartum Strength Training
This program focuses on creating abdominal health and strength through exercise, proper breathing, and pelvic floor awareness and education in the format of a flowing, strength building yoga class. Andrea has a focus on:
diastasis-safe core exercises and education to improve abdominal separation.
proper breathing for a healthy core and to balance intra-abdominal pressure.
a focus on transverse abdominal engagement to build deeper, more stable core strength.
flowing and strength-focused yoga sequence to get your heart rate up!
full body stretching with added focus on hips and shoulders.
Offered in RICHMOND as a 6 week series included in your membership: Mon 10:30am
Next series begins June 1st
Prenatal and Postnatal
Strength & Conditioning
In our conditioning classes you can expect a safe combination of low-impact isometric strengthening exercises and full body movements to get your heart rate up.
You'll be led through a warm up followed by core connection and activation, and full body functional fitness. Class will end with a cool-down and rest to center your body and mind.
Babies are welcome to attend class.
Offered in BURLINGTON: Thurs. 10AM
Yoga for Birth Prep
Yoga for Birth Prep will help develop awareness of how movement can support a smoother birth. The class focuses on creating space in the pelvis & torso to help your baby get ready to navigate birth and teaches intuitive movements that will translate into the birthing room. This class will also focus on breath work and strategies to focus the mind & calm our nervous system. Recordings available on our content library.
Offered in BURLINGTON : Thurs 12:00PM
Postpartum Core
Yoga
Prenatal and Postnatal
Weights and Core
Weights & Core is a pregnancy/postpartum-friendly class (but you don't have to be pregnant or postpartum to attend) that focuses on low weight, high repetition movements to strengthen and tone your full body. All fitness levels are welcome. Babies are welcome.
Offered in RICHMOND: Sun. 9AM & Wed. 4:30PM
Babies and Kids
Babies, Tots, Kids, and Teens
GROW is known for it's babies and kids movement and music classes! Offerings range from baby massage, outdoor adventures, toddler music, kids creative yoga, camps and school-aged yoga programs.
Offered in BURLINGTON and RICHMOND in pre-registration series.